Trim Your Thighs And Butt

The Payoff Holding a seated position (without a chair) for a few counts strengthens your thighs, hips and butt -- and gives you the same sculpting benefits as doing 10-12 reps of a normal squat, says Norma Shechtman, a group fitness instructor at Sports Club/LA in Orange County, Calif. As a bonus, your back and abs get a workout as they contract to help you maintain the pose. For best results
> Do 2 or 3 reps of this move 2-4 times per week as part of your regular strength workout.
> To make it harder, hold the position for 10 breaths or balance on the balls of your feet. How to do it
>Stand with your feet hip-width apart, arms at sides, abs pulled in, chest lifted and shoulder blades drawn down [A].
>Keep your back straight as you lower into a squat -- knees aligned over toes and your weight on your heels -- as if you were going to sit in a chair. At the same time, raise your arms overhead, palms facing each other and elbows aligned with ears [B]. Keep your shoulder blades down and together (no hunching).
>Hold for 3-5 breaths, return to the start position and rest for 5 breaths; repeat.